Body Conditioning — Week 1 Summary
21–27 July 2026 · goal: steady fat loss, preserve lean mass
7-day avg weight
97.29kg
↓ 1.11 kg from 98.4 baseline
Avg real deficit
−656kcal/day
vs 450 planned
Avg protein
124g
target 120 · hit 5 of 7 days
Avg intake
1,843kcal
7 days logged
Weight trend
Daily detail
| Date | Weight | Eaten | Burned | Real +/− | Protein | Training |
|---|---|---|---|---|---|---|
| Mon 21 | 98.4 | 1,753 | 2,309 | −556 | 124 | — |
| Tue 22 | 98.1 | 1,822 | 2,790 | −968 | 123 | 2 walks · 7.1 km |
| Wed 23 | 97.7 | 1,978 | 2,349 | −371 | 93 | HIIT 37 min |
| Thu 24 | 97.5 | 2,162 | 2,757 | −595 | 169 | 2 walks · 7.7 km |
| Fri 25 | 97.2 | 1,896 | 2,345 | −449 | 127 | — |
| Sat 26 | 96.0 | 1,373 | 2,217 | −844 | 124 | — |
| Sun 27 | 96.1 | 1,915 | 2,725 | −810 | 109 | Paarl walk · 9.2 km |
| Avg (7d) | — | 1,843 | 2,499 | −656 | 124 | 4 active days |
What the week says
- On track The scale is genuinely trending down — the 7-day average fell 1.11 kg. A good chunk of the first drop is water/glycogen; real fat loss is likely ~0.5–0.6 kg (the weekly total deficit of 4,593 kcal works out to roughly 0.60 kg of fat). That’s a healthy, sustainable pace.
- Watch Real deficits averaged −656/day, steeper than the planned 450 — driven by active days (Tue, Thu, Sun) and a low-intake Saturday (1,373 kcal). If the average keeps outpacing plan, nudge intake up on rest days to protect muscle.
- Strength Protein averaged 124 g, on target 5 of 7 days. That’s exactly what preserves lean mass in a deficit. The two low days were Wed (93 g, carb-heavy potato + mash) and Sun (109 g, a grilled-fish-and-soup day light on protein sources).
- Method Logging held up well: raw-weighing starch and adding oil separately, portion calculators for home recipes, and catching two real errors along the way — a whole-batch-vs-portion mix-up on the 23rd, and an omitted 400 g of beef bean soup on the 27th that’s now correctly included.
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